Weider WEEVSY1023 User manual

Brand: Weider

Model: WEEVSY1023

Category: Fitness, gymnastics & weight training

Type: User manual

CAUTION

Read all precautions and instruc-

tions in this manual before using

this equipment. Save this manual

for future reference.

USER'S MANUAL

www.iconeurope.com

Visit our website at

Model No. WEEVSY10230

Serial No.

Write the serial number in the

space above for reference.

Serial Number Decal (under seat)

QUESTIONS?

As a manufacturer, we are

committed to providing com-

plete customer satisfaction. If

you have questions, or if there

are missing parts, please call:

Or write:

ICON Health & Fitness, Ltd.

Unit 4

Revie Road Industrial Estate

Revie Road

Beeston

Leeds, LS118JG

email: [email protected]

08457 089 009

WEIDER is a registered trademark of ICON Health & Fitness, Inc.

IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

EFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4

ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5

ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15

WEIGHT RESISTANCE CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16

CABLE DIAGRAM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17

EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18

ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover

Note: A PART IDENTIFICATION CHART and a PART LIST/EXPLODED DRAWING are attached in the centre of

this manual. Remove the PART IDENTIFICATION CHART and the PART LIST/EXPLODED DRAWING before

beginning assembly.

TABLE OF CONTENTS

1. Read all instructions in this manual and in

the accompanying literature before using the

weight system. Use the weight system only

as described in this manual.

2. It is the responsibility of the owner to ensure

that all users of the weight system are ade-

quately informed of all precautions.

3. The weight system is intended for home use

only. Do not use the weight system in a com-

mercial, rental, or institutional setting.

4. Use the weight system only on a level sur-

face. Cover the floor or carpet beneath the

weight system to protect the floor.

5. Make sure all parts are properly tightened

each time the weight system is used.

Replace any worn parts immediately.

6. Keep children under the age of 12 and pets

away from the weight system at all times.

7. Keep hands and feet away from moving parts.

8. Always wear athletic shoes for foot protec-

tion when using the weight system.

9. The weight system is designed to support a

maximum user weight of 135 kg (300 lbs.).

10.

Never release the press arm, butterfly arms,

leg lever, lat bar, or handle whilst weights are

raised; the weights will fall with great force.

1. Make sure that the cables remain on the pul-

leys at all times. If the cables bind whilst you

are exercising, stop immediately and make

sure that the cables are on all of the pulleys.

12. Always stand on the foot plate when per-

forming an exercise that could cause the

weight system to tip.

13.

Always disconnect the lat bar from the

weight system when performing an exercise

that does not use the lat bar.

14. If you feel pain or dizziness at any time

whilst exercising, stop immediately and

begin cooling down.

15. The decals shown here have been placed on

the weight system in the locations shown on

page 4. If a decal is missing or illegible,

please call our Customer Service Department

at 08457 089 009, to order a free replacement

decal. Apply the decal in the location shown.

WARNING: To reduce the risk of serious injury, read the following important precau-

tions before using the weight system.

WARNING: Before beginning this or any exercise program, consult your physician. This

is especially important for persons over the age of 35 or persons with pre-existing health problems.

Read all instructions before using. ICON assumes no responsibility for personal injury or property

damage sustained by or through the use of this product.

Keep hands and

fingers clear of

this area.

186142

IMPORTANT PRECAUTIONS

Decal 1

Decal 2

Decal 3

BEFORE YOU BEGIN

ASSEMBLED

DIMENSIONS:

Height: 188 cm (74 in.)

Width: 107 cm (42 in.)

Length: 152 cm (60 in.)

Foot Plate

Low Pulley Station

High Pulley Station

Front Upright

Lat Bar

Leg Lever

Press Arm/Butterfly Arm

Warning Decal 2

(One on each side

of the front upright.)

Weight Stack

Seat

Backrest

hank you for selecting the versatile WEIDER

970

weight system. The weight system offers a selection of

eight stations designed to develop every major muscle

group of the body. Whether your goal is to tone your

body, build dramatic muscle size and strength, or

improve your cardiovascular system, the weight system

will help you to achieve the specific results you want.

For your benefit, read this manual carefully before

using the weight system. If you have additional ques-

ions, please call our Customer Service Department at

08457 089 009. To help us assist you, please note the

roduct model number and serial number before calling.

The model number is WEEVSY10230. The serial num-

ber can be found on a decal attached to the weight sys-

tem (see the front cover of this manual).

Before reading further, please review the drawing below

and familiarise yourself with the parts that are labeled.

Warning Decal 3

Warning Decal 1

Before beginning assembly, carefully read the

following information and instructions:

•

Assembly requires two people.

• Place all parts in a cleared area and remove the

packing materials. Do not dispose of the packing

materials until assembly is completed.

• Tighten all parts as you assemble them, unless

instructed to do otherwise.

• As you assemble the weight system, make sure

all parts are oriented as shown in the drawings.

• For help identifying small parts, use the PART

DENTIFICA

ION CHAR

Assembly requires the included hex key

and the following tools (not included):

• two adjustable spanners

• one rubber mallet

• one standard screwdriver

• one Phillips screwdriver

• lubricant, such as grease or petroleum jelly,

and soapy water.

Assembly will be more convenient if you have a

socket set, a set of open-end or closed-end span-

ners, or a set of ratchet spanners.

Make Things Easier for Yourself

Everything in this manual is designed to ensure

that the weight system can be assembled suc-

cessfully by anyone. However, it is important to

realise that the versatile weight system has

many parts and that the assembly process will

take time. Most people find that by setting aside

plenty of time, assembly will go smoothly.

ASSEMBLY

1. Before beginning assembly, be sure that you

have read and understand the information in

the box above.

Press the three Base Caps (28) onto the ends of

the Front Base (1), the Centre Base (2), and the

Rear Base (3). Secure the Base Caps with six M4

x 20mm Screws (72) and six M5 Washers (75).

FRAME ASSEMBLY

2. Press two 50mm x 75mm Inner Caps (29) into

the sides of the Foot Plate (74).

Attach the Foot Plate (74) to the Centre Base (2)

with two M10 x 65mm Carriage Bolts (57) and

two M10 Nylon Locknuts (71).

Attach the Front Base (1) and the Rear Base (3)

to the Centre Base (2) with two M10 x 70mm

Bolts (58) and two M10 Nylon Locknuts (71).

not tighten the Locknuts yet.

Insert four M10 x 65mm Carriage Bolts (57) up

through the Front Base (1).

3. Press a 38mm Square Inner Cap (41) into the

tube on the Front Upright (6).

Attach the Front Upright (6) to the Front Base (1)

ith the two indicated M10 x 65mm Carriage

Bolts (57) and two M10 Nylon Locknuts (71). Do

not tighten the Locknuts yet.

4. Insert the two Weight Guides (31) into the indicat-

ed holes in the Rear Base (3) and secure them

with an M10 x 155mm Bolt (67), two M10

Washers (26), two 19mm Spacers (78), and an

M10 Nylon Locknut (71). Make sure that the

holes in the Weight Guides are closer to the

bottom. Do not overtighten the Locknut.

Slide two Weight Bumpers (32) onto the Weight

Guides (31).

Holes

6. Press two 50mm Square Inner Caps (22) into the

end of the Top Frame (8).

Attach the Top Frame (8) to the Front Upright (6)

with two M10 x 70mm Bolts (58), the 90mm

Space Support Plate (21), and two M10 Nylon

Locknuts (71).

Attach the Weight Guides (31) to the Top Frame

(8) with an M10 x 155mm Bolt (67), two M10

Washers (26), and an M10 Nylon Locknut (71).

Do not tighten the M10 Nylon Locknuts (71) yet.

5. Slide the nine Weights (7) onto the Weight

Guides (31). Make sure the pin grooves are on

he indicated side.

ress the Weight Tube Bumper (14) into the

Weight Tube (20). Insert the Weight Tube into the

stack of Weights (7).

Lubricate the indicated holes in the Top Weight

(30) with grease. Slide the Top Weight onto the

Weight Guides (31).

Make sure the pin on the

Weight Tube (20) rests in the groove on the

bottom of the Top Weight.

Insert the Weight Pin (13) into the stack of

Weights (7).

Grooves

Lubricate

7. Press a 50mm Square Inner Cap (22) into the

Seat Upright (73).

Attach the Bumper (25) to the

Seat Upright with an M4 x 20mm Screw (72) and

an M5 Washer (75).

Attach the Seat Upright (73) to the Front Base (1)

with the two indicated M10 x 65mm Carriage

Bolts (57) and two M10 Nylon Locknuts (71).

not tighten the Locknuts yet.

8. Attach the Seat Frame (5) to the Front Upright (6)

with an M10 x 70mm Bolt (58), an M10 x 77mm

olt (60), three M10 Washers (26), and two M10

Nylon Locknuts (71).

Don’t over tighten the

ocknut on the M10 x 77mm Bolt; a cable will

be attached to this bolt in step 23.

Attach the Seat Frame (5) to the Seat Upright

(73) with two M10 x 70mm Bolts (58), two M10

Washers (26), and two M10 Nylon Locknuts (71).

Tighten the M10 Nylon Locknuts (71) used in

steps 1–8.

9. Press a 50mm Square Inner Cap (22) into the

Butterfly Frame (9).

Lubricate the M10 x 77mm Bolt (60) with grease.

Attach the Butterfly Frame (9) to the Top Frame

(8) with the Bolt and an M10 Nylon Locknut (71).

Do not overtighten the Locknut; the Butterfly

Frame must be able to pivot easily.

Lubricate

ARM ASSEMBLY

10. Press a 40mm x 50mm Inner Cap (23) into the

indicated end of the Right Butterfly Arm (11). Wet

the bottom end of the Arm with soapy water. Slide

a Large Foam Pad (19) onto the Arm.

Attach a Pivot Bracket (48) to the Right Butterfly

Arm (11) with an M10 x 53mm Bolt (61) and an

M10 Nylon Locknut (71). Do not overtighten the

Locknut; the Pivot Bracket must be able to

pivot easily.

Slide a Foam Grip (76) onto a Butterfly Handle

(12). Press a 31mm Round Inner Cap (24) into the

Butterfly Handle. Attach the Butterfly Handle to the

Right Butterfly

Arm (11) with two M8 x 15mm Allen

Head Bolts (64) and two M8 Washers (62).

Slide the Large Foam Pad (19) down so that the

bottom of the Foam Pad is even with the bottom

of the Right Butterfly Arm (11).

Repeat this step with the Left Butterfly

Arm (10).

12. Press two 40mm x 50mm Inner Caps (23) into

the ends of the Leg Lever (4).

Lubricate an M10 x 65mm Bolt (81) with grease.

Attach the Leg Lever (4) to the Seat Upright (73)

with the Bolt and an M10 Nylon Locknut (71). Do

not overtighten the Locknut; the Leg Lever

must be able to pivot easily.

11. Lubricate an M10 x 80mm Allen Head Bolt (50)

and both sides of two Plastic Washers (55) with

grease. Attach the Right Butterfly Arm (11) to the

Butterfly Frame (9) with the Bolt, the two Plastic

Washers, two Butterfly Caps (54), two M10

Washers (26), and an M10 Nylon Locknut (71).

Do not overtighten the Locknut; the Butterfly

rm must be able to pivot easily. Make sure

the indented sides of the Plastic Washers fit

over the welded bushing in the Butterfly Arm.

Repeat this step with the Left Butterfly Arm (10).

Lubricate

Welded

Bushing

Lubricate

13. Locate the Butterfly Cable (46). Attach the

Cable to the indicated Pivot Bracket (48) with an

M8 x 27mm Shoulder Bolt (63) and an M8 Nylon

Locknut (70).

CABLE ASSEMBLY

14. Wrap the Butterfly Cable (46) over a “V”-pulley

(39).

Attach the “V”-pulley and a Long Cable

rap

(40) to the bracket on the Front Upright (6) with

an M10 x 57mm Bolt (69) and an M10 Nylon

Locknut (71). Be sure the Cable T

rap is turned

to hold the Cable in the groove of the Pulley

16. Wrap the Butterfly Cable (46) over a “V”-pulley

(39). Attach the “V”-pulley and a Long Cable Trap

(40) to the bracket on the Front Upright (6) with

an M10 x 57mm Bolt (69) and an M10 Nylon

Locknut (71).

Make sure the Cable Trap is

turned to hold the Cable in the groove of the

Pulley.

15. Wrap the Butterfly Cable (46) under a 90mm

Pulley (38). Attach the Pulley and a pair of Pulley

overs (44) to the Double “U”-bracket (37) with

an M10 x 53mm Bolt (61) and an M10 Nylon

ocknut (71). M

ake sure the small tabs on the

Pulley Covers are on top.

Small

Tabs

17. Attach the Butterfly Cable (46) to the indicated

Pivot Bracket (48) with an M8 x 27mm Shoulder

Bolt (63) and an M8 Nylon Locknut (70).

18. Locate the High Cable (45). Route the bolt end

of the Cable up through the Top Frame (8) and

over a 90mm Pulley (38). Attach the Pulley inside

the Top Frame with an M10 x 68mm Bolt (59),

two M10 Washers (26), two 13mm Spacers (34),

and an M10 Nylon Locknut (71).

19.

Wrap the High Cable (45) over a 90mm Pulley

(38). Attach the Pulley inside the T

op Frame (8)

with an M10 x 68mm Bolt (59), two M10 Washers

(26), two 13mm Spacers (34), and an M10 Nylon

Locknut (71).

20. Wrap the High Cable (45) under a 90mm Pulley

(38). Attach the Pulley and a pair of Pulley

overs (44) to the second set of holes from the

top of the two Pulley Plates (36) with an M10 x

3mm Bolt (61) and an M10 Nylon Locknut (71).

Make sure that the small tabs on the Pulley

Covers are on top.

Small

Tabs

21. Wrap the High Cable (45) over a 90mm Pulley

(38). Attach the Pulley inside the Top Frame (8)

with an M10 x 68mm Bolt (59), two M10 Washers

(26), two 13mm Spacers (34), and an M10 Nylon

Locknut (71).

22. Attach the High Cable (45) to the “U”-bracket (77)

with an M8 Washer (62), and an M8 Nylon

Locknut (70).

Do not completely tighten the

Locknut; it should be tightened so that only

two threads of the Cable show past the

Locknut, as shown in the inset drawing.

Attach the “U”-bracket (77) to the Weight Tube

(20) with an M8 x 43mm Bolt (56) and an M8

Nylon Locknut (70). Do not overtighten the

Locknut; the Weight Tube must be able to

pivot easily.

23. Locate the Short Cable (83). Remove the M10

Nylon Locknut (71) from the indicated M10 x

77mm Bolt (60). Attach the Cable to the Bolt with

the Locknut.

Large Tab

24.

Wrap the Short Cable (83) over a 90mm Pulley

(38). Attach the Pulley and a pair of Pulley

Covers (44) to the Double “U”-bracket (37) with

an M10 x 53mm Bolt (61) and an M10 Nylon

Locknut (71). Make sure that the large tabs on

the Pulley Covers are on top.

29.

Wrap the Low Cable (47) under a 90mm Pulley

(38). Attach the Pulley and a pair of Pulley

Covers (44) inside the indicated bracket on the

Front Base (1) with an M10 x 53mm Bolt (61) and

an M10 Nylon Locknut (71).

Make sure the small

tabs on the Pulley Covers are on top.

28. Wrap the Low Cable (47) over a 90mm Pulley

(38). Attach the Pulley and a pair of Pulley

Covers (44) to the second set of holes from the

bottom of the two Pulley Plates (36) with an M10

x 53mm Bolt (61) and an M10 Nylon Locknut

(71).

Make sure that the large tabs on the

Pulley Covers are on top.

Large Tab

Small Tab

25. Attach the Short Cable (83) to the Large “U”-

bracket (82) with an M8 Washer (62) and an M8

ylon Locknut (70). D

o not completely tighten

the Locknut; it should be tightened so that

nly two threads of the Cable show past the

Locknut, as shown in the inset drawing.

26. Locate the Low Cable (47). Route the Cable

through the cage and under a 90mm Pulley (38).

Attach the Pulley and a pair of Pulley Covers (44)

inside the indicated bracket on the Centre Base

(2) with an M10 x 53mm Bolt (61) and an M10

Nylon Locknut (71).

Make sure that the large

tabs on the Pulley Covers are on top.

Cage

Large Tab

27. Wrap the Cable under a 90mm Pulley (38). Attach

the Pulley and a pair of Pulley Covers (44) inside

the indicated bracket on the Centre Base (2) with

an M10 x 53mm Bolt (61) and an M10 Nylon

Locknut (71). Make sure that the large tabs on

the Pulley Covers are on top.

Large Tab

32. Route the Low Cable (47) through the Seat

Upright (73) and under a 90mm Pulley (38).

Attach the Pulley and a pair of Pulley Covers (44)

inside the Seat Upright with an M10 x 68mm Bolt

(59), two M10 Washers (26), two 8mm Spacer

(51), and an M10 Nylon Locknut (71). Make sure

the small tabs on the Pulley Covers are on the

bottom.

See the inset drawing. Attach the end of the

Low Cable (47) to the Leg Lever (4) with an M8 x

27mm Shoulder Bolt (63) and an M8 Nylon

Locknut (70).

33. Orient the Seat (16) as shown. Attach the Seat to

the Seat Frame (5) with an M6 x 65mm Screw

(65), an M6 Washer (35), and two M6 x 15mm

Screws (66).

ide

End

SEAT ASSEMBLY

Small

Tab

30. Wrap the Low Cable (47) over a 90mm Pulley

(38). Attach the Pulley and a pair of Pulley

overs (44) to the Large “U”-bracket (82) with an

M10 x 53mm Bolt (61) and an M10 Nylon Locknut

(

71). M

ake sure the small tabs on the Pulley

Covers are on the bottom.

31. Wrap the Low Cable (47) under a 90mm Pulley

(38). Attach the Pulley and a pair of Pulley

Covers (44) inside the Front Upright (6) with an

M10 x 68mm Bolt (59), two M10 Washers (26),

two 8mm Spacer (51), and an M10 Nylon Locknut

(71).

Make sure the large tabs on the Pulley

Covers are oriented as shown.

Small Tab

Large Tab

37.

Make sure that all parts have been properly tightened. The use of all remaining parts will be explained in

ADJUSTMENTS, beginning on the next page.

Before using the weight system, pull each cable a few times to make sure that the cables move smoothly

over the pulleys. If one of the cables does not move smoothly, find and correct the problem. IMPORTANT: If

the cables are not properly routed, they may be damaged when heavy weight is used. See the CABLE

DIAGRAM on page 17 of this manual for proper cable routing. If there is any slack in the cables, you

will need to remove it by tightening the cables; see TIGHTENING THE CABLES on page 16.

36. Insert the two Locking Pins (53) into the Butterfly

Frame (9). Attach the tether on the Pins to the

Butterfly Frame with the M4 x 12mm Screw (68).

34. Attach the Backrest (15) to the Front Upright (6)

with two M6 x 65mm Screws (65), and two M6

ashers (35).

35. Press two 19mm Round Inner Caps (27) into the

ends of a Pad Tube (17). Slide the Pad Tube

through the hole in the Leg Lever (4). Slide two

Foam Pads (18) onto the ends of the Pad Tube.

Repeat this step with the other Pad Tube (17)

and the Seat Upright (73).

This section explains how to adjust the weight system. See the EXERCISE GUIDELINES on page 18 for impor-

tant information about how to get the most benefit from your exercise program. Also, refer to the accompanying

exercise guide to see the correct form for each exercise.

ake sure all parts are properly tightened each time the weight system is used. Replace any worn parts immediate-

ly. The weight system can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use solvents.

ATTACHING THE ACCESSORIES TO A PULLEY

STATION

Attach the Lat Bar (42) to the High Cable (45) with a

Cable Clip (52). For some exercises, the Chain (not

shown) should be attached between the Lat Bar and

the High Cable with two Cable Clips. Adjust the

length of the Chain between the Lat Bar and the

High Cable so that the Lat Bar is in the correct

starting position for the exercise to be performed.

The Handle (not shown) can be attached in the same

manner. The accessories can be attached to the Low

Cable (not shown) in the same manner.

ADJUSTMENTS

CHANGING THE WEIGHT SETTING

To change the weight setting of the weight stack,

insert the Weight Pin (13) under the desired Weight

(7). Make sure to insert the Weight Pin until the bent

end of the Weight Pin is touching the Weights, and

turn the bent end downward. The weight setting of the

weight stack can be changed from 6 pounds to 118.5

pounds, in increments of 12.5 pounds.

Note: Due to

the cables and pulleys, the actual amount of

resistance at each exercise station may vary from

the weight setting. Use the WEIGHT RESISTANCE

CHART on page 16 to find the actual amount of

resistance at each weight station.

CONVERTING THE BUTTERFLY ARMS

o use the Butterfly

Arms (10, 1

1) as butterfly arms,

insert the Locking Pins (53) into the butterfly holes in

the Front Upright (6).

o use the Butterfly Arms (10, 11) as press arms,

insert the Locking Pins (53) into the press holes in the

Butterfly Frame (9).

Make sure that the Locking Pins (53) are fully

inserted into the same set of holes before per-

forming any exercises.

Butterfly

Holes

Press

Holes

WEIGHT

Top

HIGH PULLEY

(lbs.)

106

121

136

151

PRESS ARM

(lbs.)

114

129

143

158

BUTTERFLY

ARM (lbs.)

(Per

Arm)

109

124

135

LEG LEVER

(lbs.)

126

139

LOW PULLEY

(lbs.)

101

130

145

WEIGHT RESISTANCE CHART

The chart below shows the approximate weight resistance at each exercise station. “Top” refers to the 6 lb. top

weight. The other numbers refer to the 12.5 lb. weight plates. Weight resistance shown for the butterfly arm sta-

tion is for each butterfly arm. Note: The actual resistance at each station may vary due to differences in

individual weight plates as well as friction between the cables, pulleys, and weight guides.

Note: 1 lb. = .454 kg

TIGHTENING THE CABLES

Woven cable, the type of cable used on the weight

system, can stretch slightly when it is first used. If

there is slack in the cables before resistance is felt,

the cables should be tightened.

Slack can be removed by moving a 90mm Pulley (not

shown) and pair of Pulley Covers (44) to a set of

holes closer to the centre of the two Pulley Plates

(36). Remove the M10 Nylon Locknut (71) and the

M10 x 53mm Bolt (61) from the Pulley Covers, the

Pulley, and the Pulley Plates. Re-attach the Pulley

and the Pulley Covers to the new set of holes in the

Pulley Plates with the Bolt and Nylon Locknut.

LOCKING THE WEIGHT STACK

o prevent unauthorised use of the weight system,

insert the Locking Bar (80) into the indicated hole in

ne of the Weight Guides (31) and secure the

Locking Bar with the Lock (79).

Remove the Lock (79) and Locking Bar (80) to use

the weight system again.

High Cable (45)

Length: 2.6m

CABLE DIAGRAMS

The cable diagrams below show the proper routing of the Butterfly Cable (46), the High Cable (45), the Low

Cable (47), and the Short Cable (83). Use the diagrams to make sure that the cables and the cable traps have

been assembled correctly. If the cables have not been correctly routed, the weight system will not function prop-

erly and damage may occur. The numbers show the correct route for each cable.

Make sure that the cable

raps do not touch or bind the cables.

Butterfly Cable (46)

Length: 1.3m

Low Cable (47)

Length: 4.5m

Short Cable (83)

Length: 1.0m

EXERCISE GUIDELINES

THE FOUR BASIC TYPES OF WORKOUTS

Muscle Building

To increase the size and strength of your muscles,

push them close to their maximum capacity. Your mus-

cles will continually adapt and grow as you progres-

sively increase the intensity of your exercise. You can

adjust the intensity level of an individual exercise in

two ways:

• by changing the amount of weight used

• by changing the number of repetitions or sets per-

formed. (A “repetition” is one complete cycle of an

exercise, such as one sit-up. A “set” is a series of

repetitions.)

The proper amount of weight for each exercise

depends upon the individual user. You must gauge

your limits and select the amount of weight that is right

for you. Begin with 3 sets of 8 repetitions for each

exercise you perform. Rest for 3 minutes after each

set. When you can complete 3 sets of 12 repetitions

without difficulty, increase the amount of weight.

Toning

You can tone your muscles by pushing them to a mod-

erate percentage of their capacity. Select a moderate

amount of weight and increase the number of repeti-

tions in each set. Complete as many sets of 15 to 20

repetitions as possible without discomfort. Rest for 1

minute after each set. Work your muscles by complet-

ing more sets rather than by using high amounts of

weight.

Weight Loss

To lose weight, use a low amount of weight and

increase the number of repetitions in each set.

Exercise for 20 to 30 minutes, resting for a maximum

of 30 seconds between sets.

Cross Training

Cross training is an ef

ficient way to get a complete and

well-balanced fitness program.

An example of a bal-

anced program is:

• Plan weight training workouts on Monday,

ednesday, and Friday.

•

Plan 20 to 30 minutes of aerobic exercise, such as

cycling or swimming, on Tuesday and Thursday.

•

Rest from both weight training and aerobic exercise

for at least one full day each week to give your body

time to regenerate.

The combination of weight training and aerobic exer

cise will reshape and strengthen your body

, plus devel

op your heart and lungs.

PERSONALIZING YOUR EXERCISE PROGRAM

Determining the exact length of time for each workout,

as well as the number of repetitions or sets completed,

is an individual matter. It is important to avoid overdo-

ing it during the first few months of your exercise pro-

gram. You should progress at your own pace and be

sensitive to your body’s signals. If you experience pain

or dizziness at any time whilst exercising, stop imme-

diately and begin cooling down. Find out what is wrong

before continuing. Remember that adequate rest and a

proper diet are important factors in any exercise pro-

gram.

WARMING UP

Begin each workout with 5 to 10 minutes of stretching

and light exercise to warm up. Warming up prepares

your body for more strenuous exercise by increasing

circulation, raising your body temperature and deliver-

ing more oxygen to your muscles.

WORKING OUT

Each workout should include 6 to 10 different exercis-

es. Select exercises for every major muscle group,

emphasizing areas that you want to develop most. To

give balance and variety to your workouts, vary the

exercises from session to session.

Schedule your workouts for the time of day when your

energy level is the highest. Each workout should be

followed by at least one day of rest. Once you find the

schedule that is right for you, stick with it.

EXERCISE FORM

Maintaining proper form is an essential part of an

fective exercise program.

This requires moving

through the full range of motion for each exercise, and

moving only the appropriate parts of the body

Exercising in an uncontrolled manner will leave you

feeling exhausted. On the exercise guide accompany

ing this manual you will find photographs showing the

correct form for several exercises, and a list of the

muscles af

fected. Refer to the muscle chart on page

19 to find the names of the muscles.

The repetitions in each set should be performed

smoothly and without pausing.

The exertion stage of

each repetition should last about half as long as the

return stage. Proper breathing is important. Exhale

during the exertion stage of each repetition and inhale

during the return stroke. Never hold your breath.

Rest for a short period of time after each set. The

ideal resting periods are:

•

Rest for three minutes after each set for a muscle

building workout.

•

Rest for one minute after each set for a toning work-

out.

• Rest for 30 seconds after each set for a weight loss

workout.

Plan to spend the first couple of weeks familiarizing

yourself with the equipment and learning the proper

form for each exercise.

COOLING DOWN

End each workout with 5 to 10 minutes of stretching.

Include stretches for both your arms and legs. Move

slowly as you stretch and do not bounce. Ease into

each stretch gradually and go only as far as you can

ithout strain. Stretching at the end of each workout

is an effective way to increase flexibility.

STAYING MOTIVATED

For motivation, keep a record of each workout. list the

date, the exercises performed, the weight used, and

the numbers of sets and repetitions completed.

Record your weight and key body measurements at

the end of every month. Remember, the key to

achieving the greatest results is to make exercise a

regular and enjoyable part of your everyday life.

MUSCLE CHART

A. Sternomastoid (neck)

B. Pectoralis Major (chest)

C. Biceps (front of arm)

D. Obliques (waist)

E. Brachioradials (forearm)

F. Hip Flexors (upper thigh)

G. Abductor (outer thigh)

H. Quadriceps (front of thigh)

I. Sartorius (front of thigh)

J. Tibialis Anterior (front of calf)

K. Soleus (front of calf)

L. Anterior Deltoid (shoulder)

M. Rectus Abdominus (stomach)

N. Adductor (inner thigh)

O. Trapezius (upper back)

P. Rhomboideus (upper back)

Q. Posterior Deltoid (shoulder)

R. Triceps (back of arm)

S. Latissimus Dorsi (mid back)

T. Spinae Erectors (lower back)

U. Gluteus Medius (hip)

V. Gluteus Maximus (buttocks)

W. Hamstring (back of leg)

X. Gastrocnemius (back of calf)

Part No. 201405 R1003A

Printed in China

ORDERING REPLACEMENT PARTS

To order replacement parts, contact the ICON Health & Fitness, Ltd. office, or write:

CON Health & Fitness, Ltd.

Unit 4

Revie Road Industrial Estate

Revie Road

Beeston

Leeds, LS118JG

Tel:

Outside the UK: 0 (044) 113 387 7133

Fax: 0 (044) 113 387 7125

Please provide the following information when ordering replacement parts:

• the MODEL NUMBER of the product (WEEVSY10230)

• the NAME of the product (WEIDER

8970 weight system)

• the SERIAL NUMBER of the product (see the front cover of this manual)

• the KEY NUMBER and DESCRIPTION of the part(s) (see the PART LIST and EXPLODED DRAWING in the

centre of this manual)

08457 089 009

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Weider WEEVSY1023 User manual

Brand: Weider

Model: WEEVSY1023

Category: Fitness, gymnastics & weight training

Type: User manual

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Weider WEEVSY1023 User manual

Weider WEEVSY1023 User manual

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